How to become a morning person when you have Hasimoto’s hypothyroidism

Do you have Hashimoto’s hypothyroidism and wish the work day started 11 a.m. so you can go to bed late and sleep in? Staying up late keeps you caught up with David Letterman but puts you at odds with your body’s natural sleep-wake cycle. Humans aren’t designed much differently than other animals when it comes to sleeping and waking—our internal clocks are set to the rising and setting of the sun.

This cycle is called the circadian rhythm and it affects more than when we wake up and go to bed. The circadian rhythm plays a role in hormone function, mood, immunity, and brain function. One way scientists have learned about the importance of the circadian rhythm is by studying the health of night shift workers, who have a higher risk of health disorders because of their disordered circadian rhythm. Because of the effect of the circadian rhythm on inflammation and immunity, establishing a healthy sleep-wake cycle is important to managing Hashimoto’s hypothyroidism.

Studies show early risers tend to be slimmer, happier, and healthier. Research also shows they earn better grades in college, are more organized and proactive in life, more physically active, and they enjoy deeper sleep. Early risers also report enjoying the time in the morning to exercise, meditate, or work uninterrupted.

Taking care of your circadian rhythm also promotes better brain health. The area of the brain that governs circadian rhythm—the hippocampus—also governs our short-term memory. The hippocampus is the first area of the brain to degenerate in dementia. In fact, sleep disorders are being recognized as an early sign of dementia in seniors.

How to become an early riser when you have Hashimoto’s hypothyroidism

Deciding to become an early bird when you’re used to being a night owl can be tough at first, especially since genetics play a role. But here are some tips from the research that can help you reset your body’s clock when you have Hashimoto’s hypothyroidism.

Go camping for a week. Recent research has shown that sleeping outdoors for a week without the use of electric lights (camp fire only) put every study participant on a sleep schedule in synch with the sun’s, regardless of whether they were a night person or a morning person. Also, all electronic devices were banned for the week.

Exercise discipline. Many people stay up late to watch their favorite TV shows or surf the web. Record TV shows, rearrange your schedule, reward yourself for compliance, or do whatever else it takes to get yourself to bed earlier. You also need to get up at the same time every morning, including weekends. Otherwise you throw off your rhythm.

Expose yourself to sunlight first thing and during the day. The body takes its cues from nature, so exposing yourself to sunlight can help reset your clock. Get out in the sunlight first thing in the morning for at least 20 minutes and then on your breaks during the day. You can also use a full spectrum light box to simulate morning sun.

Minimize exposure to light after dusk. To contrast with daytime sun, you need to mimic the outdoor world by minimizing your exposure to light in the evening. Ideally this would include avoiding your computer, tablets, smart phones, and television, all of which emit sleep-sabotaging blue light. A more flexible option is to wear special glasses that block blue lights, use light bulbs that do not have blue lights, and install a F.lux program on your computer that adapts the color of your screen to the time of the day so it is pinker in the evening.

Exercise intensely first thing in the morning. Exercising at your maximum heart rate for even just a few minutes can help you re-establish your rhythms so you’re more alert in the morning. You can do this through jumping jacks, sprinting, push ups, jump squats, or other activities that get you out of breath. You need to do this within a half hour of waking. You can do your regular workout later in the day—exercise is another way to establish a healthy rhythm.

These are just a few ways you can help nudge yourself to waking up and going to bed earlier. For advice on nutritional support to help regulate your sleep-wake cycle and manage Hashimoto’s hypothyroidism, contact my office.

Tags:

About Dr. Joni Labbe

Dr. Joni Labbe is a board-certified clinical nutritionist specializing in science-based nutrition with a focus on women's health issues.
She has successfully helped pre-menopausal and menopausal women regain and maintain their health since 1995. Dr. Labbe is the author of the Amazon #1 Best Selling book Thyroid & Menopause Madness and It’s Not Just Menopause: It’s Your Thyroid. She is also a professional speaker, radio personality, fitness expert, and former host of “Healthier Way With Dr. Labbe.”
Dr. Labbe is one of the country’s leading authorities on thyroid disorders, including Hashimoto’s disease. Dr. Labbe has also authored numerous articles and blogs on health, nutrition, and thyroid health, as seen in Naturally Savvy, Thyroid Nation, and Fox News. She is a Board Certified Clinical Nutritionalist, Doctor of Chiropractic, and has post graduate training in Functional Neurology, Functional Endocrinology, Functional Blood Chemistry Analysis, and earned a Diplomate and Fellow in Nutrition from the American Association of Integrative Medicine.

Thyroid & Menopause Madness

Dr. Labbe shares with you some of the most innovative thyroid protocols and health advances that will build you up and get results. Labbe herself has stared Hashimoto’s in the face. With candor, humor, empathy, get ready to re-think your approach to hypothyroid and hormone balancing.

Join her, and many others across the country who are using effective alternative care, integrative protocols, and methods to manage hypothyroid, sex hormones, neurotransmitters, and the stress response hormones. Advances that are radically changing the experiences of hypothyroid and Hashimoto’s people today and in the future.

Sign Up to Receive Email Updates

Your contact information is safe with us. It is never shared or sold to third parties.

ThyroSisters™

Dr. Joni Labbe is a board-certified clinical nutritionist specializing in science-based nutrition, with a focus on hypothyroid, Hashimoto's and women's hormone health. She has earned a Diplomate and Fellow in Nutrition from the American Association of Integrative Medicine, and is pursuing a degree in Functional Neurology from the prestigious Carrick Institute. Dr. Labbe is one of the country’s leading authorities on thyroid disorders, including Hashimoto’s disease.